Army Physical Readiness Training (PRT) is a crucial component of military fitness.
It is designed to prepare soldiers for the demanding physical challenges they may face in combat situations.
The Army PRT program focuses on developing strength, endurance, and mobility through a structured series of exercises and drills.
This comprehensive approach not only enhances your physical capabilities but also improves your mental resilience and overall readiness for military service.
PRT sessions typically include preparation, activity, and recovery phases.
The preparation phase warms up your muscles and joints, getting your body ready for more intense activities.
During the activity phase, you’ll engage in exercises that target specific fitness components like strength, endurance, and flexibility.
The recovery phase helps cool down your body and prevent injuries.
Key Takeaways
- Army PRT develops strength, endurance, and mobility for combat readiness
- PRT sessions include preparation, activity, and recovery phases
- The program enhances both physical and mental resilience for military service
Fundamentals of Army PRT
Physical Readiness Training (PRT) forms the backbone of Army fitness.
It prepares soldiers for the rigorous demands of combat and military service.
Physical Readiness Defined
Physical readiness is your ability to meet the physical challenges of your military duties.
It encompasses strength, endurance, and mobility.
These elements work together to ensure you can perform effectively in any situation.
PRT aims to develop your overall physical capacity.
This includes improving your cardiovascular endurance, muscular strength, and flexibility.
By focusing on these areas, you’ll be better equipped to handle the physical stress of combat.
The Army’s approach to physical readiness goes beyond just exercise.
It integrates proper nutrition and rest to maximize your body’s potential.
Importance of Physical Readiness
Being physically ready is crucial for your success as a soldier.
It directly impacts your ability to carry out missions and survive in combat situations.
Physical readiness reduces your risk of injuries during training and deployment.
When you’re fit, you’re less likely to strain muscles or suffer from fatigue-related accidents.
In combat, physical readiness can mean the difference between life and death.
You need to be able to move quickly, carry heavy loads, and perform under extreme stress.
PRT also boosts your mental resilience.
As you push your physical limits, you’ll develop greater mental toughness.
This helps you stay focused and make good decisions under pressure.
Key Components of Army PRT
Army Physical Readiness Training (PRT) focuses on developing well-rounded soldiers prepared for the physical demands of military operations.
The program emphasizes building strength, endurance, and mobility to enhance overall combat readiness.
Strength and Resilience
Strength training is a cornerstone of Army PRT.
You’ll engage in exercises designed to build muscular power and resilience.
These include push-ups, pull-ups, and weightlifting routines targeting major muscle groups.
Bodyweight exercises form the foundation of your strength training.
They’re practical and can be done anywhere, making them ideal for field conditions.
Resistance training with equipment like kettlebells and medicine balls adds variety to your workouts.
This helps prevent plateaus and keeps your muscles challenged.
By focusing on functional strength, you’ll develop the power needed for tasks like carrying heavy gear or moving obstacles.
This translates directly to improved performance in combat situations.
Endurance and Stamina
Cardiovascular fitness is crucial for soldiers.
You’ll participate in activities that build your endurance and stamina, preparing you for long missions and intense combat scenarios.
Running is a key component of endurance training.
You’ll engage in both distance runs to build aerobic capacity and sprint intervals to improve anaerobic performance.
Ruck marches are another essential element.
These simulate carrying heavy loads over long distances, a common military task.
Swimming and cycling may be incorporated as low-impact alternatives.
They provide excellent cardiovascular benefits while reducing stress on your joints.
By improving your endurance, you’ll be better equipped to handle the physical and mental stress of prolonged military operations.
Mobility and Flexibility
Mobility and flexibility training help prevent injuries and improve your overall physical performance.
You’ll learn exercises that enhance your range of motion and body control.
Dynamic stretching routines are performed before workouts to prepare your muscles and joints for activity.
These might include leg swings, arm circles, and torso twists.
Yoga-inspired poses can improve your balance and core strength while increasing flexibility.
These skills are valuable in navigating challenging terrain or maneuvering in tight spaces.
Agility drills, like ladder exercises and cone drills, sharpen your reflexes and coordination.
This translates to better performance in combat situations where quick, precise movements are crucial.
Regular mobility work helps you maintain flexibility as you build strength and endurance, creating a well-rounded physical foundation for military service.
Phases of Army PRT
Army Physical Readiness Training (PRT) consists of distinct phases designed to progressively build soldiers’ strength, endurance, and overall fitness.
Each phase serves a specific purpose in developing combat-ready troops.
Initial Conditioning Phase
This phase lays the groundwork for your military fitness journey.
It’s tailored for potential soldiers in programs like the Army’s Future Soldier Program and ROTC.
You’ll focus on basic exercises and concepts to prepare your body for the rigors ahead.
During this time, you’ll learn proper form for exercises like pushups, situps, and running.
The goal is to build a solid fitness foundation before you ship out to Basic Combat Training (BCT).
This phase typically lasts a few weeks to a few months, depending on your starting fitness level.
Key activities include:
- Introduction to Army PRT exercises
- Gradual increase in workout intensity
- Focus on injury prevention and proper technique
Toughening Phase
Once you enter BCT or the initial phases of One Station Unit Training (OSUT), you’ll hit the toughening phase.
This is where things start to ramp up.
You’ll follow a structured daily PRT schedule that pushes your limits and builds your physical and mental toughness.
The toughening phase typically includes:
- Preparation drills (PD)
- Movement drills (MD)
- Strength and mobility activities
- Endurance and mobility activities
Your weekly schedule might look something like this:
| Day | Activities |
|---|---|
| Mon | Preparation Drills, Hip Stability Drill, Military Movement Drill 1 |
| Tue | 4 for the Core, Conditioning Drill 1, Climbing Drill 1 |
| Wed | Preparation Drills, 4 for the Core, Ability Group Run |
| Thu | Conditioning Drill 1, Push-up and Sit-up Drill |
| Fri | Preparation Drills, Military Movement Drill 1, Foot March |
Sustaining Phase
After completing initial military training, you’ll transition to the sustaining phase.
This phase is designed to maintain and improve the fitness levels you’ve achieved.
It’s more flexible than the toughening phase, allowing for varied activities and schedules.
In the sustaining phase, you’ll typically do PRT 4-5 days a week.
Your workouts will include a mix of:
- Strength training
- Endurance activities
- Mobility exercises
- Functional fitness drills
The key difference here is variety.
You might do weight training one day, a ruck march the next, and a swim session later in the week.
This keeps your body challenged and helps prevent boredom.
Reconditioning
The reconditioning phase is crucial for soldiers recovering from injury or extended periods of inactivity.
It’s a gradual return to full PRT participation, focusing on safe, progressive training.
If you’re in reconditioning, you’ll work closely with medical professionals and your unit’s fitness leaders.
They’ll create a personalized plan to help you regain strength and endurance without risking re-injury.
Your reconditioning program might include:
- Low-impact cardio (swimming, cycling)
- Modified strength exercises
- Flexibility and mobility work
- Gradual increase in intensity and duration
The goal is to get you back to full duty as safely and quickly as possible.
Remember, patience is key during this phase.
Rushing your recovery can lead to setbacks.
Army PRT Exercises
Army Physical Readiness Training (PRT) exercises form the backbone of soldier fitness.
These exercises are designed to build strength, endurance, and mobility while reducing injury risk.
Let’s explore the key components of the Army PRT program.
Preparation Drill
The Preparation Drill warms up your body and prepares you for more intense activities.
It includes 10 exercises performed in sequence:
- Bend and Reach
- Rear Lunge
- High Jumper
- Rower
- Squat Bender
These movements target major muscle groups and joints.
You’ll do each exercise for 5-10 repetitions at a slow, controlled pace.
This allows you to focus on proper form and gradually increase your range of motion.
The Preparation Drill also includes exercises like the Windmill, Forward Lunge, and Prone Row.
These movements help improve flexibility and core strength.
By the end of the drill, you’ll feel loose and ready for the main workout.
Recovery Drill
The Recovery Drill helps cool down your body after intense exercise.
It’s crucial for preventing injuries and reducing muscle soreness.
Key exercises include:
- Overhead Arm Pull
- Rear Lunge
- Extend and Flex
You’ll hold each position for 20-30 seconds, focusing on deep breathing and relaxation.
The Recovery Drill also incorporates stretches for your hip flexors, hamstrings, and lower back.
These exercises help bring your heart rate down gradually and improve flexibility.
Performing the Recovery Drill consistently can enhance your overall mobility and reduce the risk of future injuries.
Climbing Drills
Climbing Drills build upper body and core strength while improving your ability to maneuver over obstacles.
There are two main types:
- Climbing Drill 1: Focuses on pull-ups and leg tucks
- Climbing Drill 2: Incorporates more advanced movements like the Alternating Grip Pull-up
You’ll typically perform these exercises in sets of 5-10 repetitions.
If you can’t do a full pull-up yet, don’t worry.
You can start with assisted pull-ups or flexed-arm hangs to build strength.
Climbing Drills also help improve your grip strength, which is crucial for many military tasks.
Regular practice will boost your performance in other exercises and real-world scenarios.
Strength Training Circuits
Strength Training Circuits in Army PRT combine bodyweight exercises and equipment-based movements.
A typical circuit might include:
- Push-ups
- Sit-ups
- Pull-ups
- Kettlebell swings
You’ll move from one exercise to the next with minimal rest, completing 2-3 rounds of the circuit.
This approach builds muscular endurance and cardiovascular fitness simultaneously.
The Push-up is a cornerstone of Army PRT, targeting your chest, shoulders, and triceps.
You’ll also encounter exercises like the Supine Bicycle, which works your core, and the Bent-leg Body Twist for oblique strength.
Operational Aspects of Army PRT
Army Physical Readiness Training (PRT) relies on effective leadership and proper facilities to achieve its goals.
Leaders and drill sergeants play a crucial role in implementing and overseeing PRT programs, while training environments significantly impact the quality and effectiveness of exercises.
Role of Leaders and Drill Sergeants
Leaders and drill sergeants are the backbone of Army PRT.
They plan, execute, and evaluate training sessions.
Your leaders will set the tone for the unit’s fitness culture, ensuring that PRT aligns with mission requirements.
Drill sergeants take charge of daily PRT sessions.
They demonstrate proper form and motivate you to push your limits.
They also closely monitor your progress and provide feedback to help you improve.
At the U.S. Army Physical Fitness School, instructors train future leaders in the latest PRT techniques.
This ensures that you’ll receive consistent, high-quality instruction across different units and locations.
Training Environments and Facilities
Your PRT experience will vary depending on your location and available facilities.
Fort Jackson, for example, offers state-of-the-art training grounds designed specifically for PRT exercises.
Many bases provide dedicated PRT areas with equipment like pull-up bars, climbing ropes, and obstacle courses.
You’ll also use open fields, running tracks, and weight rooms for different aspects of your training.
In austere environments, your leaders will adapt PRT to make use of available resources.
This might involve using natural terrain features or improvised equipment to maintain fitness levels.
Indoor facilities become crucial during extreme weather.
They allow you to continue your training regardless of outside temperatures or precipitation.
PRT Session Elements
Army Physical Readiness Training (PRT) sessions are structured to maximize fitness gains while minimizing injury risks.
These sessions typically include warm-up routines, core training activities, and cooldown procedures.
Each element plays a crucial role in preparing soldiers for the physical demands of military service.
Warm-Up Routines
You’ll start your PRT session with dynamic warm-up exercises.
The preparation drill (PD) is a key component, consisting of ten exercises designed to increase your heart rate and loosen up your muscles.
These exercises include:
- Bend and reach
- Rear lunge
- High jumper
- Rower
- Squat bender
Perform each exercise for 5-10 repetitions.
The warm-up helps prevent injuries and prepares your body for more intense activities.
Remember to maintain proper form and follow the cadence set by your instructor.
Core Training Activities
The main portion of your PRT session focuses on building strength, endurance, and agility.
You’ll engage in a variety of exercises tailored to military-specific tasks.
These may include:
- Push-ups and sit-ups to build upper body and core strength
- Shuttle runs to improve speed and agility
- Climbing drills to enhance upper body and grip strength
- Guerrilla drills for full-body conditioning
Your instructor will guide you through these activities, ensuring you maintain proper form and intensity.
Stay hydrated and listen to your body during these challenging exercises.
Cooldown Procedures
After the intense core activities, you’ll transition to cooldown exercises.
This phase is crucial for gradually lowering your heart rate and preventing muscle soreness.
Typical cooldown procedures include:
- Light jogging or walking
- Static stretching exercises
- Deep breathing exercises
Hold each stretch for 20-30 seconds without bouncing.
The cooldown helps your body recover and prepares you for the rest of your day.
Don’t skip this important phase, as it can help reduce the risk of injury and improve your overall flexibility.
Planning and Conducting PRT
Effective Physical Readiness Training (PRT) requires careful planning and execution.
Proper scheduling, frequency, and risk management are crucial for developing physically capable soldiers while promoting good health and readiness.
PRT Scheduling and Frequency
You should conduct PRT sessions four to five days per week, as outlined in AR 350-1.
This frequency helps maintain consistency and allows for adequate recovery between sessions.
When planning your unit’s PRT schedule, consider the following:
• Alternate between strength, endurance, and mobility exercises
• Incorporate a mix of individual and group activities
• Schedule sessions at times that don’t conflict with other duties
Remember to vary activities weekly in the sustaining phase.
This approach ensures diverse training while aligning with your unit’s physical requirements.
Risk Management and Safety
Your top priority during PRT is soldier safety.
Implement the composite risk management process to identify and mitigate potential hazards.
Consider these factors:
• Age and gender of participants
• Environmental conditions (heat, cold, terrain)
• Equipment availability and condition
• Soldiers’ fitness levels and prior injuries
Brief your soldiers on proper form and technique before each exercise.
Encourage them to speak up if they experience pain or discomfort.
Always have a plan for medical emergencies and ensure access to water and shade during outdoor sessions.
Evaluating Physical Readiness
The U.S. Army uses two main tests to evaluate soldiers’ physical readiness.
These assessments measure different aspects of fitness and combat readiness.
Army Combat Fitness Test (ACFT)
The ACFT is the newer, more comprehensive physical evaluation.
It consists of six events that simulate combat tasks:
- 3-Repetition Maximum Deadlift
- Standing Power Throw
- Hand-Release Push-Ups
- Sprint-Drag-Carry
- Leg Tuck or Plank
- 2-Mile Run
This test aims to assess your strength, power, speed, and endurance.
You’ll need to prepare for a variety of movements and energy systems.
The ACFT scores are age and gender-neutral, reflecting the Army’s focus on combat readiness for all soldiers.
Traditional APFT
The Army Physical Fitness Test (APFT) was the standard evaluation for many years.
It includes:
- 2 minutes of push-ups
- 2 minutes of sit-ups
- 2-mile run
Your scores are based on age and gender categories.
While simpler than the ACFT, the APFT still provides a snapshot of your muscular endurance and cardiovascular fitness.
The APFT is being phased out in favor of the ACFT, but you might still encounter it in some situations.
Preparing for both tests can help ensure you’re ready for any physical evaluation the Army throws your way.
Supplemental PRT Resources
The Army provides various tools and materials to support your Physical Readiness Training.
These resources aim to enhance your understanding and implementation of PRT principles.
Digital and Online Resources
The Army PRT app is a must-have for soldiers looking to optimize their training.
You can download it from the Google Play Store or Apple App Store.
This mobile app features the official Army logo and offers quick access to exercise demonstrations, workout plans, and tracking tools.
ArmyPRT.com serves as an online hub for all things PRT-related.
You’ll find detailed explanations of exercises, training schedules, and tips for improving your performance.
The site is regularly updated with the latest PRT guidance and best practices.
For those who prefer video content, the Army’s YouTube channel hosts a series of PRT instructional videos.
These visual aids can help you perfect your form and technique for various exercises.
Guides and References
Training Circular 3-22.20 is your go-to manual for comprehensive PRT information.
This document outlines the Army’s physical readiness doctrine and provides in-depth explanations of training principles.
The older FM 21-20 manual, while superseded, still contains valuable insights into physical fitness training.
You might find some of its traditional approaches useful as supplementary material.
Pocket guides and quick-reference cards are available at many unit supply offices.
These condensed resources are perfect for a quick refresher on exercise sequences or drills when you’re in the field.
Your unit’s Master Fitness Trainers can provide personalized guidance and additional resources tailored to your specific needs and goals.
Specialized Training Programs
The Army offers distinct training programs to transform civilians into skilled soldiers.
These programs focus on developing physical fitness, military skills, and occupational specialties.
Basic Combat Training (BCT) and Advanced Training
BCT is your first step in becoming a soldier.
This 10-week program pushes you to your limits, building strength and endurance through rigorous physical training.
You’ll learn basic combat skills, military customs, and Army values.
After BCT, you move on to Advanced Individual Training (AIT).
Here, you’ll focus on your specific Military Occupational Specialty (MOS).
The length varies depending on your chosen field.
AIT combines classroom instruction with hands-on practice.
You’ll continue physical training while mastering the skills needed for your future Army role.
One Station Unit Training (OSUT)
OSUT combines BCT and AIT into a single, uninterrupted program.
It’s designed for combat-oriented specialties like Infantry or Armor.
In OSUT, you’ll stay at the same location throughout your training.
This approach allows for a more immersive experience in your chosen field.
The program length varies but typically ranges from 14 to 22 weeks.
You’ll undergo intense physical conditioning while learning advanced combat tactics and specialized equipment operation.
OSUT creates a strong bond among trainees, mirroring the unit cohesion you’ll experience in your future assignments.
Frequently Asked Questions
Army Physical Readiness Training (PRT) involves various exercises, standards, and resources.
Let’s address some common questions about PRT components and where to find key information.
What types of exercises are included in the Army Physical Readiness Training?
Army PRT encompasses a wide range of exercises.
These include strength training, cardio workouts, and flexibility drills.
You’ll find exercises like push-ups, sit-ups, and running alongside more specialized movements.
Where can I find a comprehensive guide to the drills involved in Army PRT?
Field Manual 7-22 is your go-to resource for Army PRT drills.
It provides detailed descriptions and instructions for each exercise.
You can access this manual online through official military websites.
How do I download the official Army PRT mobile application?
The Army PRT app is available on both iOS and Android platforms.
Simply search for “Army PRT” in your device’s app store.
Download it for free to access workout plans and exercise demonstrations.
Can you explain the standards that need to be met for Army PRT?
PRT standards vary based on age and gender.
Generally, you’ll need to meet minimum requirements in push-ups, sit-ups, and a two-mile run.
Check the latest Army regulations for specific scoring tables and passing thresholds.
What does PRT stand for in the context of military physical training?
PRT stands for Physical Readiness Training.
It’s the Army’s comprehensive fitness program designed to improve soldiers’ physical capabilities and combat readiness.
Which field manual should I refer to for in-depth understanding of Army PRT?
Your primary reference for Army PRT is Field Manual 7-22.
This manual covers all aspects of the program, including exercise descriptions, training principles, and implementation guidelines.